From pleasantly sour taste, berries are nature's little treasures.
"They have a high content of polyphenols, molecules that limit the damage of free radicals (fighting cellular oxidation and aging) and, at the same time, they protect the heart», Begins the nutritionist biologist Paola Anselmi.
"They also help vasodilation, regulating blood pressure in case of hypertension, and thanks to the richness of vitamins A, C and E they keep red blood cells healthy. Sources of fiber, therefore perfect in low-calorie diets because they limit the absorption of sugars, have good amounts of anthocyanins, pigments that help develop night vision, and bioflavonoids, which improve microcirculation making the skin more toned.
But that's not enough. They also have a good astringent effect, perfect for keep your gums healthy, and help to keep homocysteine low, an amino acid that regulates the amount of cholesterol and triglycerides ».
There are therefore so many good reasons for enjoy these summer delights. Not only. By reading the cards, you will discover the specific properties of each small fruit. They are all worth trying, collect them during your walks in the woods and prepare them following the recipes we propose in the gallery.
"Rich in folic acid and vitamins, are perfect in the first phase of pregnancy, for the development of the fetus. They also have a high antioxidant power and play apurifying action, helping to limit the effects of pollution and stress. Thanks to the excellent amount of fiber they contain, then, they help the digestive system to work at its best », comments the expert.
↘ Try them in the morning, for one delicious and nutritious breakfast.
Muffin alle more
Ingredients for 4 people: 100 g of 00 flour, 40 g of butter, 60 g of brown sugar, 1 egg, 1 teaspoon of baking powder, 60 ml of milk, 70 g of blackberries.
Melt the butter, without letting it brown, then add it to the milk and egg. Then add the flour, sugar and baking powder, mixing well to avoid lumps. Add the blackberries and then distribute the batter into 4 buttered muffin tins. Bake for 20 'in the oven at 180 ° C.
"Low in sugar and calories, also perfect for diabetics, provide a good amount of ellagic acid, an antioxidant that protects the intestine. I am diuretics, depuratives, perfect for eliminating toxins after a period of stress. And then they boast a great wealth of minerals: copper, calcium, magnesium, phosphorus and potassium give elasticity to the blood vessels e help to recover in case of fatigue»Comments nutritionist Paola Anselmi.
↘ Taste them combined with cocoa, raw, to enhance the flavor and make the most of their vitamins.
Baskets of chocolate with raspberries
Ingredients for 4 people: 200 g of dark chocolate, 150 g of extra dark chocolate, 100 g of raspberries, 20 ml of milk, 100 g of cream cheese, 20 g of powdered sugar.
Melt the extra-dark chocolate in a bain-marie and then distribute it in 4 cups. Let it cool, then put it in the freezer for 30 '. Melt the dark chocolate in a bain-marie and, once liquid, add it to cheese, milk, sugar, mixing well. Then fill the baskets you created with the extra dark chocolate with the filling and then with the raspberries. Chill in the fridge.
«Very fragrant, low-calorie, they are rich in calcium, iron, phosphorus and magnesium: they guarantee a diuretic and purifying action, also helping to fight water retention. The excellent percentages of vitamin Cthen, they make them valuable for keeping the immune system in shape. Refreshing and energizing they are perfect for guarantee you super hydrated skin»Explains our consultant.
↘ To keep vitamin C available it is better to consume them without cooking. Maybe in a refreshing granita.
Ingredients for 4 people: 300 g of wild strawberries, 100 g of brown sugar, 250 ml of water, 1 lemon.
Wash the strawberries and then blend them for a few seconds with the sugar and water. Add the lemon juice and place in a pan, which you will place in the freezer. Let it cool for 2 hours, stirring every half hour, to prevent it from hardening too much. Serve with a couple of mint leaves to enhance the flavor.
«It boasts an excellent percentage of vitamins C, A, B and K and folic acid and it is perfect for fighting free radicals, therefore for slowing down cellular aging, and how anti-inflammatory and diuretic, to eliminate accumulated toxins especially in the kidney. It also helps a soothe rheumatic pains at the joint level because it burns out. Rich in fiber, regulates intestinal transit», Comments the nutritionist.
↘ Add it for give an "extra edge" to savory recipes.
Risotto with red currant
Ingredients for 4 people: 350 g of rice, 700 ml of vegetable broth, 100 g of currants, 30 g of butter, 1 onion, ½ glass of white wine, salt to taste, extra virgin olive oil to taste, pepper to taste.
Finely chop the onion then put it in a non-stick pan with a little oil. Let it dry over low heat and then add the rice. Toast it for a couple of minutes, then blend with the wine then gradually add the vegetable broth. When there are 5 'to the end of cooking, add the currant. Season with salt and pepper, finish cooking and then stir in the butter.
«Thanks to the wealth in flavonoids and vitamin C are super antioxidants: they help you age better, slower, and improve memory. I am also a natural anti-inflammatory, particularly effective on the skin and in case of cystitis, and help to regenerate the retina»Explains the expert.
↘ To keep their peculiarities intact use them in desserts without cooking.
Mini blueberry cheesecake
Ingredients for 4 people: 200 g of blueberries, 200 g of low-fat white yogurt, 50 g of dry biscuits, 40 g of butter, 150 g of cream cheese, 100 g of honey, 40 g of sugar.
Chop the biscuits in a planetary mixer and arrange them on the bottom of 4 bowls. Then mix together yogurt, butter, cheese, honey and sugar until you get a soft cream, without lumps. Let it rest for 2 hours in the fridge, then insert into the small glasses and top with the blueberries.